Dog House CrossFit
Functional Fitness, Gymnastics, Bodybuilding, Strength & Conditioning
Coach
Natalie Torres-Escanio
For those looking to add serious endurance and strength to their upper body pulling movements. Added accessory work for scapular engagement and rotator cuff strength. Mobility pieces round out this complete upper body pulling program meant to both strengthen your vertical and horizontal pulling strength as well as keep your shoulders and back healthy.
Features3 sessions per week
Must use App app to view and log training
Program Training
Features
Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
Programming 3 days per week
Daily strength and skill training that’s accessible and challenging for athletes of any level or background
Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Recommended
BenchPull Up BarDumbellsResistance Bands
Sample Week
Week 1 of 4-week program
Sunday
Week 1 Day 1
A1
Pull-Up
1 x MAX
A2
Pull-Up
1 x MAX
B1
Banded External Rotation
3 x 12
B2
Banded Straight Arm Lat Pull Down
3 x 15
C
Standing Bar Assisted Internal Rotation Stretch
3 x 10
Tuesday
Week 1 Day 3
A1
Prone Y-T on Bench
4 x 8
A2
One Arm Banded Rows
4 x 15
B
Scapular Pull Up
3 x 10
C
Swimmer with Hold
3 x 8
Thursday
Week 1 Day 5
A
Strict Weighted Pull Up
5 x 3
B
Max Effort Top-Position Hold
5 x MAX
C
Neutral Grip Curl
3 x 10
D
Twisted Cross
3 x 30
